In our previous articles we have emphasized how important exercise is. it is also a stress reliever. Exercise reduces the effects of the stress hormones released by the body (adrenaline, cortisol etc) and enables the body to break them down.
On learning the above good news, I embarked on exercise not only to reduce stress but to also to become flexible.I love going to the gym as it makes me feel better, look better and gives me energy to face the day.
So you can imagine my shock when 8 months after joining the gym, I was suffering from knee pain, back pain and hip pain. I joined the bandwagon of patients who go for physiotherapy for gym related injuries.
After several sessions with my physiotherapist, today I am wiser and healthier. I would like to relieve all the things that I should have done differently right from the word go:
What To Do
Warming Up. People tend to shrug off this prelude to exercise, either giving it minimal time or bypassing it altogether. But just like cold dough, cold muscles will not be as pliable to work with (without risking tears) as warmed ones. Try gentle movements, like walking, to prepare your muscles before leaping into a more rigorous workout.
Stretching More. “Stretching seems to be a ‘lost art,’ but it can improve range of motion and flexibility, and reduce the risk of muscle tightness and strain,” says Debi Pillarella, MEd, a certified personal trainer and a national fitness spokesperson for ACE. One should stretch before and after exercise. However you get the most from your stretch right after your workout, while your muscles are still warm.
Drink water regularly—before you feel thirsty. “Thirst is a signal that you are already on your way to dehydration,” says Pillarella.
Find the right workouts. Many people either work out too intensely—risking injury—or not intensely enough. Ask your gym’s fitness advisor to help determine workout goals that are right for you based on your age and fitness level. Your physical therapist will also help you determine what machines are fit for you and which ones would cause problems for you and also which fitness exercises should be incorporated.
Risky Routines
Lifting Too Much. Talk to your fitness advisor to ensure you are lifting weights that are appropriate for you—otherwise you could injure your muscles. If you feel you are ready to challenge yourself, add weights gradually and always listen to your body. “Lifting to the point of ‘tingle’ or fatigue is fine,” says Pillarella, “but be wary of lifting to the point of ‘failure’ or muscle exhaustion.”
The Machine Lean. Stair-climbers, elliptical machines, cross trainers, and treadmills may seem like equipment made to lean on, but this may put undue stress on the wrists and back. Monitor your posture during exercise for the most effective results.
Jerking Around. If a free weight is so heavy that you must “jerk” it up to get it to move, you are straining your muscles as well, which may mean you are courting injury. Find a weight you can control with a smooth lift. This goes for weights on machines as well.
Going Nuts With Food and Drink. If your workout lasts less than two hours, you should not need energy bars or sports drinks to fuel your workout. More importantly your body requires exercise daily. It is better to undertake 20 minutes of exercise daily than 3 hours of exercise once a week.
Lastly, if the gym gives you persistent problems, try shifting to exercises that have no impact on the joints e.g swimming and yoga
Below is a video on the exercises to avoid in the gym.
By Nellie Nthiga,
BDM,
C & P Health Centre.
